Joha Rice (Assam Aromatic Rice) — 1 cup cooked
Illustrative image (AI-generated)

Joha Rice (Assam Aromatic Rice)

जोहा चावल · జోహా బియ్యం

Also called: joha, joha saul, assam rice

Small-grained, fragrant rice from Assam, with a GI-tag, eaten plain or in pulao and kheer. Some research suggests it is a little gentler on blood sugar than regular polished rice, but it is still white rice.

68
GI · Medium GI
0Low (55)Med (69)110+
68
Glycemic Index
Estimated
29
Glycemic Load
150g
Serving Size
195
Calories
Per serving: 1 cup cooked

Calories & Nutrition: Joha Rice (Assam Aromatic Rice) (1 cup cooked)

43g
Carbs
0.1g
Sugars
1g
Fiber
4g
Protein
0.5g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

Grains & RiceNortheast Indianvegan

Tips to Manage Blood Sugar

Portion matters more than variety: keep it to a cup, cook and cool it if you can, and fill the rest of the plate with fish, dal and vegetables. Brown or red rice is a better everyday choice.

Joha Rice (Assam Aromatic Rice) and blood sugar: common questions

Answers per serving (1 cup cooked).

In English

What is the glycemic index of Joha Rice (Assam Aromatic Rice)?

Joha Rice (Assam Aromatic Rice) has a glycemic index of 68, which is classified as Medium GI.

Does Joha Rice (Assam Aromatic Rice) increase blood sugar?

Joha Rice (Assam Aromatic Rice) has a medium glycemic index (68), so it raises blood sugar moderately. It is best eaten in small portions, paired with protein or fiber, if you are watching your blood sugar.

Is Joha Rice (Assam Aromatic Rice) good for sugar patients (diabetics)?

Joha Rice (Assam Aromatic Rice) has a medium GI (68). People with diabetes can include it in moderation, ideally paired with protein or fiber to slow the glucose rise.

What is the glycemic load of Joha Rice (Assam Aromatic Rice)?

Joha Rice (Assam Aromatic Rice) has a glycemic load of 29 per serving (1 cup cooked).

Hindi mein

Joha chawal ka sugar (GI) kitna hota hai?

Joha chawal ka glycemic index (GI) 68 hai, jo madhyam (medium) mana jata hai. Ek serving (1 cup cooked) ka glycemic load (GL) 29 hai, aur isme lagbhag 0.1g sugar aur 43g carbohydrate hota hai.

Kya joha chawal khane se sugar badhti hai?

Haan, thoda. Joha chawal ka GI 68 hai, isliye yeh blood sugar ko madhyam gati se badhata hai. Chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.

Kya sugar ke mareez joha chawal kha sakte hain?

Haan, lekin thodi matra mein. Joha chawal ko protein ya fiber wale khane ke saath khayein taaki sugar dheere badhe.

Joha chawal mein kitni calorie hoti hai?

Ek serving (1 cup cooked) joha chawal mein lagbhag 195 calorie hoti hain, saath mein 43g carbohydrate, 4g protein aur 1g fiber.

GI Source: Estimated from published research (joha rice) · How we source GI data

Lower-GI Alternatives

Try these instead for better blood sugar control

Brown Rice — 1 medium bowl (cooked)GI 50· Low

Brown Rice

ब्राउन चावल · బ్రౌన్ బియ్యం

Unpolished rice with bran intact. Higher fiber content results in slower glucose absorption compared to white rice.

South IndianNorth IndianKerala
GL 16170 kcal1 medium bowl (cooked)
Red Rice (Matta / Kerala Rosematta, Cooked) — 1 medium bowl (cooked)GI 55· Low

Red Rice (Matta / Kerala Rosematta, Cooked)

लाल चावल · ఎర్ర బియ్యం

A parboiled unpolished rice from Kerala with a reddish bran layer rich in fiber, antioxidants and minerals. Lower GI than white rice due to retained bran and parboiling.

KeralaSouth IndianTamil
GL 24165 kcal1 medium bowl (cooked)
Hand-Pounded Rice — 1 medium bowl (cooked)GI 55· Low

Hand-Pounded Rice

कुटा हुआ चावल · దంపుడు బియ్యం

Traditional unpolished rice with partial bran intact. Lower GI than polished white rice while maintaining familiar taste.

South IndianAndhraTamil+1
GL 20180 kcal1 medium bowl (cooked)